06 Dec 2013: Quads VI

7 miles bike

0830 ABW

Quads B

D Wide squat vs bands 60x6x3

M Leg press vs bands 210x2x6

R Leg extn 49x12,10,10,10

(Extreme stretch quads)

29 Nov 2013: Arms XI

2.5 miles bike

0830 Platinum

Arms B

D DB curl 10sx8x8

D EZ inc extn +15x8x8

M EZ rev curl +35x5

M Dip machine 81.8x7

R LF preacher curl 20x13,12

R Rev pushdown 28x15,13

(Extreme stretch of biceps)

28 Nov 2013: Hams & Abs VII

0900 ABW

Hams A

D Band leg curl greenx8x8

M RDL 150x4

Abs A

D HLL 8x8

M Pulldown abs 46.25x5

(Extreme stretch hamstrings)

S FS/BS/PS PNF

25 Nov 2013: Back XI

7 miles bike

0900 ABW

D Chins 6x6

M EZ row 60x6

R CG pulldown 41.25x15,15,15,12

(Extreme stretch lats)

24 Nov 2013: Chest & Shoulders XI

1515 Platinum

Chest B

D Incline bench vs chains 40x8x6

M Machine bench 88.6x5, 81.8x6

R Hammer decline press 20sx15,15,13,13

Delts B

D Side raise 10sx8x8

M Hammer iso press 80x8

R DB bent lateral 10sx15,12

(Extreme stretch pecs & delts)

23 Nov 2013: Quads & Calves V

1615 Platinum

Quads A

D Squat (medium) 60x6x6

M Leg press (wide) 240x6,6

R SL extn 50x15,12,12,12/side

Calves A

D SL calf press 40x8x8

M Seated SL calf raise 20x6, 30x6

(Extreme stretch quads & calves)

21 Nov 2013: Arms X

1630 Shrivenham

Arms A

D Incline curl 9sx8x8

D DB extn 9sx8x8

M EZ curl +32.5x6

M CG bench 90x5

R DB curl 9sx16,20

R Bar pushdown stackx25,30

(Extreme stretch biceps)

20 Nov 2013: Hams & Abs VI

7 miles bike

0850 ABW

Hams B

D 45 back raise vs band x13,12,12,12

R Lying leg curl 28x15,15,12,12

Abs B

D Landmine rotations 12.5x8x8

M Kneeling pulldown 46.25x6

R Lying leg raise 4x15

(Extreme stretch hams)

19 Nov 2013: Back X

7 miles bike

0915 ABW

Back A

D Deadlift vs minibands 70x6x3

M T-bar row 65x2x6

R Wide pulldown 46.25x15,15,12,10

(Extreme stretch lats)

18 Nov 2013: Chest & Shoulders X

7 miles bike

0815 ABW

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 84x6,4

R Ring flye x12,10,10,10

Delts A

D DB front raise 9sx8x8

M Machine O/H press (worked up to) 70x5

R Cable rear lateral 3.75sx15,13

(Finished w/ extreme stretching of pecs & delts)

17 Nov 2013: Quads & Calves IV

2.5 miles bike

1515 Platinum

Quads B

D Wide Smith squat 80x6x3

M Hammer MTS v-squat 10x2x6

R Leg extn 90x15,12,12,11

Calves B

D Seated calf raise 40x8x8

M Leg press calf raise 160x2x6

(Extreme stretch quads & calves)

15 Nov 2013: Arms IX

2.5 miles bike

1130 Platinum

Arms B

D DB curl 10sx8x8

D EZ inc extn +15x8x8

M EZ rev curl +30x6

M Dip machine 75x7

R LF preacher curl 20x12,10

R Rev pushdown 35x10, 28x12

(Extreme stretch of biceps)

13 Nov 2013: Hams & Abs V

1000 ABW

Hams A

D Band leg curl greenx8x8

M RDL 140x7

Abs A

D HLL 8x8

M Pulldown abs 46.25x4

(Extreme stretch hamstrings)

S FS/BS/PS PNF

12 Nov 2013: Back IX

2.5 miles bike

1630 Platinum

D Chins 6x6

M Hammer MTS row 40sx6,6

R Hammer MTS pulldown 35sx15,13,10,

(Extreme stretch lats)

Extra: LF arm curl 20x10,12

10 mins elliptical @15

10 Nov 2013: Chest & Shoulders IX

2.5 miles bike

1300 Platinum

Chest B

D Incline bench 50x8x6

M Machine bench 81.8x7,6

R Hammer decline press 15sx4x15

Delts B

D Side raise 10sx8x8

M Hammer iso press 75x7

R DB bent lateral 10sx2x12

(Extreme stretch pecs & delts)

07 Nov 2013: Arms VIII & Abs IV

1100 ABW

Arms A

D Incline curl 9sx8x8

D DB extn 9sx8x8

M EZ curl +30x

M Machine CG bench 84x

R DB curl 7sx2x15

R Bar pushdown 45x2x20

(Extreme stretch biceps)

Abs B

D Landmine rotations 11.25x8x8

M Kneeling pulldown 43.75x6

R Incline leg raise 4x15

05 Nov 2013: Back VIII & Hams IV

0815 ABW

Back A

D Deadlift vs minibands 70x6x3

M T-bar row 60x2x6

R Wide pulldown 43.75x4x15

Hams B

D 45 back raise vs band 4x12

R Lying leg curl 28x15,10,10,10

04 Nov 2013: Chest & Shoulders VIII

7 miles bike

1015 ABW

Chest A

D Bench press vs bands 40x8x6

M Incline machine press (worked up to) 772x6

R Cable crossover 13.75sx15,12,11,10

Delts A

D DB front raise 9sx8x8

M Machine O/H press (worked up to) 70x5

R Cable rear lateral 3.75sx15,13

(Finished w/ extreme stretching of pecs & delts)